Paul & Tam at Congress Avenue Mile: 5:46" 2004. Marathon: 3:44'
Short-Term Running Goals:
Run AT&T Marathon (Feb.18, 2007) in 3:30:59" to qualify for Boston.
Long-Term Running Goals:
Being healthy at 59... like Paul!
Personal:
Married, 2 kids, boy and girl.
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Miles:
This week:
0.00
Month:
0.00
Year:
0.00
Tue, Oct 24, 2006
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.00
0.00
0.00
0.00
4.00
Recover run. Ran 4 easy miles at 10:00" pace on treadmil. Wonder if this is considered to be "junk miles" since it's real slow.
Right knee felt great, no pain.
Comments
From Sasha Pachev on Tue, Oct 24, 2006 at 21:57:25
10:00 pace is just fine. Beats doing nothing. That is the whole idea of distance training - better to recover while building your aerobic system than to recover doing nothing. Active recovery is more effective than passive recovery.
From MikeBro on Tue, Oct 24, 2006 at 23:21:52
Hey -- re your post a couple of days ago about your required marathon pace. You only need to run 8:00 pace to qualify for Boston. I think an 8:02 pace will put you right at 3:30:50-ish. It's not gonna be as hard as you think, certainly easier than 7:30 pace.
Thanks. I wonder if I am behind on my training. This weekend I will be running 12 miles at 8:00" pace as a training run. That will be a true test of my fitness against my goal.
From MikeBro on Wed, Oct 25, 2006 at 10:06:35
Tam--I happened to spot the conversation you and Sasha had in the comments with your Oct. 1 post and would like to add something. I wondered where you were getting the 7:12 pace for a 10K as a required element for a 3:30 marathon and I finally realized it must be from an equivalent pace calculator. I checked McMillan's and saw it.
I'm much closer to your range than Sasha is, so I thought I'd pass along a brief bit of my experiences. Sasha's advice is better than mine, but here's where I am. Looking at the equivalents for a 3:30:59 marathon, for a mile it's 6:15, 5K is 21:40, 10K is ~45:00, and half-M is 1:40. My PRs (over the last couple of years) are ~5:15 mile (time trial), 18:58 5K, 41:40 10K, and 1:34:45 half-M. So I'm well below the equivalents even up to a half-M, but I got only a 3:31:45 for my first marathon. What I'm lacking are the long runs I need to give me the endurance (and perseverance) to keep on pace over the last 10K or so of a marathon. If you plug my 5K time into the calculator and see what 10K, half-M, and full-M times I should have (39:25, 1:27:40, and 3:05, respectively) the fall-off becomes much more evident. I have all the speed I need, but I have to start getting in ~15mi mid-week runs and 18-22mi long runs if I ever hope to get close to the long-race times my 5K time predicts.
As I said, Sasha has much better advice for you, but I wanted to tell you my situation and what I think I need to do to improve it, just in case this might help you out.
From Tam Hoang on Wed, Oct 25, 2006 at 15:26:20
Thanks Mike. I do appreciate your feedback.
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